Author Archives: admin

AM AB 100 cal progressive intensity warmup done + (goal of completing all sets this week) AB 60 sec @ 425+ watts 60 sec rest x 8 or until you can no longer hold pace if successful on all 8 … Continue reading →

Open workout 13.1 (snatches/burpees) 159 – 9 reps @ 165. Without having a video to review I can only conceptualize what I feel my time stamps are and my personal feedback from today. My goal was to be aggressive on … Continue reading →

tttTD (KB OHWL/DL/T2B that you missed when on-site) 2 rounds even – I had zero mental toughness today. I had mentally prepared that the lunges were going to be my biggest obstacle. And the first round wasn’t as bad as … Continue reading →

Squat clean – 1 rep every 20 sec x 5, rest 3 min x 4 working sets, build to tough load by last set 185-205-225-245 – and the 245 felt really good too so was super happy with that.  + … Continue reading →

2/3 Squat snatch gauntlet EMOM 5 bar facing burpees + 1 squat snatch (start at 155lbs, add 10lbs/make until you cant hit the lift inside the 60 sec window. ideally have someone there changing weights for you so you can … Continue reading →

1/29 (DSGN) A. EMOM x 12: Min 1: 5 Front Squats Min 2: 7 Clean Grip Deadlifts Min 3: 9 DB Strict Press Wasn’t sure if bar was supposed to come from the ground for the front squat and use … Continue reading →

AM AB 100 cal progressive intensity warmup + AB 60 sec @ 400+ watts 60 sec rest x 8 or until you can no longer hold pace if successful on all 8 sets above AB 60 sec @ 400+ watts … Continue reading →

AMRAP 3 min 3 snatches @ 155lbs 2 snatches @ 175lbs 1 snatch @ 195lbs (no collars, transition on weight changes quickly, once you hit the single go back to 155 and try to work back up inside the 3 … Continue reading →

Part 1: Strength A. Front Squat: Work to a tough 5 reps in 5 working sets 225-235-245-255-265 B. Shoulders Elevated Hip Thrust: 12 reps x4; rest 2 min bt sets 115 Part 2: Pushing & Pushing 2-3 sets: 60 sec … Continue reading →

AM 4 Sets: 20 cal Row @~80-85% effort 200m Run @ 2mile pace rest 90 seconds 20 cal AB @~80-85% effort 200m Run @ 2mile pace Rest as needed bw sets 8:34 (air runner monitor/user error) – 6:34 – 6:19 … Continue reading →